general warmup (15 minutes)
1 hand Americanas x 15/15 reps
long cycle front lunges x 20 reps
BTN stretch x 60 seconds x 1/1
kneeling 1 hand halos x 12/12 reps
specific warmup (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
Gama casts x 25 reps x 4 sets
conditioning/accessory work (1 round)
shielded front pullovers x 20 reps
2 hand wood choppers x 15/15 reps